12/1
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
Shoulder Press
1-1-1-1@90+
Push Press
10 sets of 1 @ 80-85 - rest 30 sec
Gen Wod
21-15-9
Front Rack Lunges A)115/75, B)95/55, C)65/35
Pullups
75 situps for time
AAB - after SP and PP
Ev 30 sec for 3 min
1 Clean Hi Pull
1 Squat Clean @75
then
4 min EMoM
1 Clean Hi Pull
1 Squat Clean @85
7 min AMRP
Open Wod 12.5
3-6-9-12....
Thrusters
Pullups
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CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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